One of the most common problems that people seem to experience at one point or another in their life is back pain. This pain can be due to different body postures, improper sitting, standing and a lot more things that might appear daily.
Nevertheless, there are very easy and simple ways to help alleviate and get rid of this pain. This will include some exercises which are good to remove not only back pain, but knees and hip pain as well. All you have to do is do them more often and the pain will be gone.
Feet are Very Important When it Comes to Back Pain
One of the most crucial body parts that control the balance, body posture and even some pains are the feet. They are the ones which help us move all while they have to withstand some bad footwear. Thus, it would be really important to take good care of them.
Furthermore, it is only natural that our feet deteriorate with aging and the walking becomes harder. That is why one in three Americans just fall suddenly, and the risk is bigger with people in their 80s and 90s.
While you are walking, the pressure in the feet controls the balance of the rest of the body. Also, if you are experiencing pain in one foot, it might throw off the whole standing or walking process.
Which brings us to our next point and that is exercise. If you do it regularly, not only will it strengthen the muscles but it will also keep a proper blood flow and prevent the balance problems that appear with age.
The Exercises that Will Help You Get Rid of the Back Pain
1. Upward Stretching of the Legs and the Toes
First, you need to lie on your back and stretch the legs in front. Just lift one leg in the air with a towel and make sure you straighten the knee and pull the towel slowly towards the head. Do not strain yourself a lot because you might get hurt. Also, stay like that for 20-30 seconds and repeat one more time. Do the same with the other leg.
Begin with sitting on the ground and extending the right leg in front of you, while the left one is under the thigh. Just bend forwards and grab the toes to make slow movements to press them in opposite directions. Stay like this for half a minute and repeat twice with each leg.
3. Toe Stretching
Grab the toes with the right hand while you are sitting on a chair with the left leg on your right thigh. When you do, shake them like you shake hands with someone. Afterwards, stretch the toes to the side for 10 seconds. Repeat 3 times and change the foot.
4. Stretching the Heel Tendons with the help of Your Knee
You should face a wall in a standing position. Then, place the right leg in front of you and bend the right knee just a little. You should start moving the hips towards the wall while both of your heels are steady on the ground. Hold it like this for half a minute and relax for another half. Do this twice and change the leg.
5. Foot Massage
You should move a tennis ball slowly around the right foot and you should start by placing the ball under the second toe. Just move around for 1-3 minutes and do the same with the other foot.
For this one, you will have to take a pen or pencil with the toes and hold it for 10 seconds. If you do this exercise, you toes will be improved. The best part about it is that you can perform it anywhere. Do this one 2-3 times a week, 5 times with each foot.
The small muscles in your feet are very important for the balance of the body. This exercise will help you walk without feeling any pain. All you need is one exercise band.
Begin by sitting on the floor and straightening the legs in front. Next, wrap one side of the band around a chair or bedpost and the other one on the top of your feet. While you are sitting, you should slide back until you feel some tension in the band. Just flex the foot backwards and hold it for 5 repetitions. Finally, release it and repeat for 10 repetitions.
8. Ankle- Circles
This one will help with ankle, hip and knee pain. This type of pain is caused by poor body posture. When the upper part of the body is not in the same one with the lower one, the weight bearing is out of balance and there is irregular posture on the lower part when you walk.
Thus, this is what you need to do. Just lie on your back and bend the legs upwards. Stretch the legs above your body and rotate the ankle clockwise for 10 seconds and move in the opposite direction for 10 seconds. Make sure you do the same with the other ankle. If you want to achieve the best results you should do the exercise twice a day.
You will be able to strengthen the muscles, ligaments and toes if you walk like a ballerina for 20 seconds only. This will immensely help with the feet. Just do this twice daily, with a small pause in between. If you see that the balance is not perfect, you should hold on walls or surfaces, however, with time, everything will get better.
When you do some exercises, it is always very important to start with the toes and warm them up. You can do this with toe-pressing. This exercise will improve the blood flow in the feet and it will relax them as well. All you need to do is stand up, bend the knees a little and grasp the floor with the toes. Make sure you stay like this for 3 seconds. If you do this 10 times, 3 times every day, the toes will be strong and young.
These are all the exercises you need to do to help alleviate and get rid of back pain and more. Just make sure that if the pain does not seem to go away or if you have extreme posture and balance issues that you need to consult a doctor before you attempt to do any of these exercises. If they are too straining, you should look for other ones which will apply some pressure on different parts of the feet.
Source : https://healthcareteam365.com